Turmeric, a spice long used in Ayurvedic medicine, has become a staple of the wellness industry, with claims ranging from relieving allergies to preventing cancer. However, experts caution that the evidence for many of these claims is mixed, particularly due to the low bioavailability of its active compound, curcumin.
Clinical trials have shown that curcumin, which makes up only 3% of turmeric by weight, can be a potent anti-inflammatory and antioxidant. The most promising evidence is for osteoarthritis, where curcumin may help relieve joint pain without the side effects of non-steroidal anti-inflammatory drugs (NSAIDs). However, effective doses are high—around 1,000mg of pure curcumin daily—far more than what is found in turmeric lattes or supplements.
Kamal Patel of examine.com notes that curcumin is the most searched supplement on his site, driven by widespread inflammation-related conditions. Yet, he warns that many turmeric products are contaminated with heavy metals like lead, and the hype often outpaces the science. There are currently 70 clinical trials exploring curcumin for conditions such as chronic kidney disease, cognitive decline, and cancer, but results remain inconclusive.
For now, experts advise caution. While curcumin shows potential, the average person is unlikely to benefit from typical dietary sources or supplements, and the wellness industry's promises should be viewed with scepticism.
